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Thursday October 4, 2018, CrossFit Stapleton – Denver, CO


Thursday October 4, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Pan Fried Sirloin Steak w/ Parsley Butter and Whipped Maple Butternut Squash


1.5# Sirloin Steak (cut into 4 portions)

2T butter (Kerry Gold is my fav)

2 shallots (peeled and diced fine)

1 sprig thyme
1/2C parsley (chopped fine)
1C white wine

Salt/Pepper (to taste)

For the Squash:

1 large butternut squash cut in half and seeded

1T butter (melted butter)

2 tablespoons maple syrup
1/2C coconut cream (canned)


1. Set oven to 375F. Place butternut squash flesh side up on a foil lined baking sheet and season with melted butter, maple syrup, and a few pinches of salt and pepper.

2. Flip seasoned squash flesh side down and place in the oven.

3. Cook until very tender, about 40-60 minutes.

4. Meanwhile heat a large heavy bottomed sauté pan with 2T butter, diced shallots, 1 sprig of thyme, and parsley – cook about 3-5 minutes to melt the butter and combine all of delish flavors!

5. Once the shallots have softened and begun to brown carefully add in 1/2 of the wine. Cook an additional 2-3 minutes – or until the wine evaporates!

6. Push the onions to the side of the pan and place your steaks directly on the hot pan.

7. Season the top with salt and pepper and sear 1-2 minutes (looking for a golden brown crust to form!).

8. Flip and sear the other side for another 1-2 minutes (until the other side begins to brown).

9. Add the other 1/2C of wine (deglaze the pan), cover and cook until the steak reaches the doneness you prefer. Set on a plate and tent with foil to stay warm while you finish up the whipped squash.

10. Remove the squash from the oven (once it is VERY tender) and carefully remove the flesh from the skin and place in the food processor.

11. Add coconut cream to the squash and blend until light and fluffy. Season to taste with salt/ pepper.

12. Serve whipped maple squash alongside pan fried steak.

13. Enjoy!




A. Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run

20 Walking Lunges with Farmer’s Carry (heavy)

10 Strict Pull-Ups

400 Meter Run



A. Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run

20 Walking Lunges (BW)

5 Jumping Temp Pull-Ups (or 10 ring rows)

400 Meter Run


Bumper’s ClubTBD



 A. 4 Rounds:

8 Bottoms Up Kettebell Rack Squats

6/leg KB Front Rack Front Foot Elevated Reverse Lunge


B. 3 Rounds:

40 DB Loaded Frog Pump

15 Tall kneeling Banded hip thrusts

10 Slider Hamstring Curls


C. 4 Rounds for time:

Row 350/300

15 KBS (70/55)

12 DB Push press (50/35)

9 Weighted Sit Up

Rest 90 Sec (decrease rest by 15 sec each set)


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